Morg Monday: Modified Murph

  • THE SCENE:
    • Warm-ish & wet-ish
  • F3 WELCOME & DISCLAIMER

  • WARM-O-RAMA:
    • 15x IC Goofballs
    • 10x IC Around the World Lunges
    • 15x IC Mountain Climbers
    • 20x OYO Penguin jumps
    • Indian Run to the Playground
  • THA-THANG:
    • We partitioned the workout into 20 14 rounds in 2-count cadence of
      • 5 pull-ups
      • 10 merkins
      • 15 air squats
      • 1/10 mile run (first back always went for the 6)
  • MARY:
    • 10x IC low country crab
    • 10x IC crunchy frog
    • 10x IC reverse crunches
  • COUNT-OFF & NAME-O-RAMA

    • 5 PAX (0 FNGs) + 1 Cujo for pre-BC ruck: Orange Julius, Bruce, Commie, BAM!, & Choker
    • 12 PAX (0 FNGs) for BC:  Orange Julius, Bruce, Woodpecker, Rosie, Wallbuilder, Commie, Carport, White Castle, Pirtle, Sleep Number, Choker, & Granola (QIC)
  • CIRCLE OF TRUST/BOM:
    • Most of my CoT was lifted from this site which selected excerpts from the “Biography” section of the Murph Foundation website (italics):In case you’re unfamiliar, “Murph” is a classic CrossFit workout known as a Hero WOD. Hero WOD’s are made by CrossFit to honor the men and women that have fallen in the line of duty. This one is specifically to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005.
      Murph

      1mile Run
      100 Pull-Ups
      200 Push-Ups
      300 Air Squats
      1 mile Run
      With a 20 lb Vest or Body ArmorThis workout itself was Michael’s favorite workout to do, which at the time referred to it as “Body Armor”, hence the 20 lb vest or body armor as part of the workout prescription.

      Here’s an excerpt about what went down in Afghanistan in June 2005:

      On June 28, 2005, Lt. Murphy was the officer-in-charge of a four-man SEAL element in support of Operation Red Wing tasked with finding key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

      A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

      Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire.  This deliberate and heroic act deprived him of cover and made him a target for the enemy.  While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in.  Severely wounded, Lt. Murphy returned to his cover position with his men and continued the battle.

      As a result of Murphy’s call, an MH-47 Chinook helicopter, with eight additional SEALs and eight Army Night Stalkers aboard, was sent in as part of the QRF to extract the four embattled SEALs. As the Chinook drew nearer to the fight, a rocket-propelled grenade hit the helicopter, causing it to crash and killing all 16 men aboard.

      On the ground and nearly out of ammunition, the four SEALs, continued to fight.  By the end of a two-hour gunfight that careened through the hills and over cliffs, Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz and Sonar Technician 2nd Class (SEAL) Matthew Axelson had fallen. An estimated 35 Taliban were also dead.  The fourth SEAL, Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell, was blasted over a ridge by a rocket-propelled grenade and knocked unconscious. Though severely wounded, the fourth SEAL and sole survivor, Luttrell, was able to evade the enemy for nearly a day; after which local nationals came to his aide, carrying him to a nearby village where they kept him for three more days. Luttrell was rescued by U.S. Forces on July 2, 2005.

      By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, Lt. Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of Luttrell and the recovery of the remains of the three who were killed in the battle.

  • MOLESKIN:
    • I’ve been wanting to participate in the Murph WOD for a while, but haven’t been able to coordinate a fitting occasion for it until now. As a soft, non-veteran civilian, I’m never really sure how to adequately or meaningfully convey my gratitude to the brave men and women who lay their lives down for the rest of us.In reading Lt. Michael Murphy’s story above, I was struck by how much it took to recover Luttrell. Mission first, men always. Again, without any service experience myself, and drawing from my understanding that there would be no Easter without Good Friday, I can only guess that behind every Veteran’s Day there is a Memorial Day.So, in addition to the honor and thanks rightly due our Veterans, I’d like to think that we should also stand side-by-side with our Veterans to engage their stories, remember their fallen friends and family,  and cherish our shared freedom.
    • In addition to the comic relief of Carport’s flying-squirrel ready-positioning, for pull-ups, he also helped us recognize and honor AOQ-extraordinaire, Sergeant First Class Thomas Wright (aka Choker) for his service.
    • Apparently, everyone was way more familiar with this story than I was. I did my best to memorize and convey as much of the biography as I could and the PAX patiently let me stumble through it.
    • Kotters to White Castle!!
    • Stoked to have Pirtle permanently join the Morg!
    • One day Rosie may show up for a whole workout. Showing up late is better than not showing up at all!
    • Prayers for Carport & Red Roofer.

For The 22

  • THE SCENE: 43 degrees with a light sprinkle.
    F3 WELCOME & DISCLAIMER

welcomed and disclaimed.
WARM-O-RAMA:

•22 Imperial Walkers IC

•22 Daisy Pickers IC

•Run from one end of the tennis court to the other and back twice
THA-THANG:
•One PAX buddy dragged or carried his partner 40 yards. The PAX who was dragged then knocked out 22 flutter kicks while his partner held plank. Afterwords the PAX who just did the flutter kicks dragged his partner about 60 yards (combined 100 yards) once there the  dragee knocked out 22 flutter kicks.

•One partner would start working on 100 burpees while the knocked out 22 flutter kicks. Once the one doing flutter kicks finished with his 22 they swapped rolls until the team completed 100 burpees.

•We did the buddy drag/carry system another 100 yards.

•One partner worked on 150 overhead presses with a cmu until his buddy finished doing 22 flutter kicks. They then swapped roles until 150 cmu overhead presses were finished.

•The buddy drag/carry system was done once again for the 100 yards. One PAX worked on 200 little baby crunches until his partner completed 22 flutter kicks where they swapped roles and continued in that fashion until 200 little baby crunches were completed.

•the PAX then sprinted about 75-80 yards to the pavilion.

•One partner did spider man Merkins until his buddy completed 22 box jumps onto the benches. They swapped back and forth until both PAX who were partnered together did 2 sets of 22 box jumps.

•We then did Fireman carries on a rotating fashion from the pavilion back to Startex.

(Note we had 3 PAX on a team today.)
MARY:
•22 flutter kicks

•one minute plank
COUNT-OFF & NAME-O-RAMA
4 PAX for pre-ruck- BAM!, Orange Julias, Granola, Commie+ one CUJO!

3 PAX for Bootcamp-Granola, Orange Julias and Commie
CIRCLE OF TRUST/BOM:
Ralph Ellison said in his book Invisible Man “Life is to be lived, not controlled; and humanity is won by continuing to play in the face of certain defeat.” We cannot grow as individuals, as a people or collective group without failure. We don’t grow in our greatest successes but in the moment and times of trial, when we’ve been knocked down. To grow into the men we are destined to be we must learn how to pick ourselves up and keep playing, that’s when we grow the most.

For those of you wondering why I chose the number 22 for a lot is the repetitions is simple. Today is R.E.D Friday (well every Friday is R.E.D Friday) but what that mean is

R-Remember

E-Everyone

D-Deployed

22 Veterans commit suicide everyday. Since 1999 more military personnel have committed suicide than the number of men killed in the Vietnam War, The Iraq and Afghanistan Wars combined. That’s too many men that have been knocked down and wasn’t able to get back up, keep them in your prayers and reach out to help someone up.
MOLESKIN:
Orange Julias and Granola raised that black flag high today and killed it. Good men.
ANNOUNCEMENTS:
We have the AO Olympics at the Mothership tomorrow! Try to get out there and kill it!

Decisions, decisions

  • THE SCENE:
    • Warm 56* and RAIN???
  • F3 WELCOME & DISCLAIMER

  • DIRECTIONS:
    • Rotating clockwise, each PAX will decide whether, and at what tempo, to Q 5 reps in cadence of the exercise or to give a 5 count rest. If the Thang has not been completed by 0605, there will be a penalty movement back to STARTEX before Mary.
      • WARM-O-RAMA:
        • 100x IC SSH (I didn’t even think this was possible until Shoestring Q’d this at the Morg)
        • Sprint to pavilion
      • THA-THANG:
        • 100x IC Bodybuilders
        • 100x IC Picnic Table Rows
        • 100x IC Merkins
        • 100x IC Picnic Table Squats
        • Penalty movement: Crabwalk back to STARTEX (~750 meters)
      • MARY:
        • 100x 10x IC Flutterkicks
  • COUNT-OFF & NAME-O-RAMA


  • 7 PAX (0 FNGs) + 1 Cujo for pre-BC ruck: Choker, BAM!, Mr. Wonderful, Sleep Number, Commie, Woodpecker & Granola
  • 12 PAX (1 FNG) for BC:  Choker, Mr. Wonderful, Sleep Number, Commie, Woodpecker, Photoshop, Carport, Potiphar (FNG), Orange Julius, Wall builder, Rosetta Stone, & Granola (QIC)
  • CIRCLE OF TRUST/BOM:
    • This was yet another GrowRuck12-inspired Q: taking a discouragingly-high rep range, breaking it down into more manageable bites, with looming punishment hanging over our heads should we fail to meet the standard.

      I also wanted to convey a lesson Cadre Kevin shared with us–something to the effect of “Just make a decision. If it’s the wrong one, make another decision until you start making the right decisions. To not make a decision is both a decision in itself and a vote for the status quo.”

      This hit home for me because I am a notoriously TERRIBLE decision maker. I overthink. I hem. I haw. I fail to take action. I stress out. I stress others out. I am usually dissatisfied with my final decision. And on it goes.

      I wanted today’s Q to give each of us the opportunity to experience a relatively low-risk decision crucible: “Can I even Q 5 more reps? Even if I can, can my brother next to me? Does he need a break? Will he call a break if he needs one? Will someone else call a break if I need one? Will we miss our time hack if I call for a break? What will the punishment be? Could it be worse than enduring more reps of this exercise?”

      Hopefully, this mental exercise encouraged reflection on how we make decisions so we can avoid analysis paralysis.

  • MOLESKIN:

    • Prayed for Rabbit, Ramrod, Bootheel, and Green Monster.
    • Sleep Number was none too interested in the unnamed penalty movement and did everything he could to speed up the counts. Sadly, we did not meet our time hack.
    • Rosie (Rosetta Stone) for the early starsky, showing up at 0610 as we were all suffering the penalty crab walk back to STARTEX. While some folks just skip the workout altogether when late, he made the effort to show up. T-claps to you my friend.
    • Great meeting Photoshop, who took our outstanding ruck pic.
    • Potiphar HC’d for today’s workout Sunday AND SHOWED UP. T-Claps!
    • Phenomenal Coffeeteria with Commie, Mr. Wonderful, Choker, and Rosie. We stayed so long we even saw Flobee and met his M.
  • ANNOUNCEMENTS:
    • We need Q’s. Please step up and Q.

Monday Morning Morg Mix

THE SCENE: 40s, not raining,
F3 WELCOME & DISCLAIMER

Nearly missed this but disclaimed just the same.
WARM-O-RAMA:

Big Arm Circles 10 IC forward and reverse
Windmills 15 IC
Imperial Walkers 15 IC
Hillbillies 15 IC

THA-THANG:
Mosey around the parking lot and to the pavilion.
At the park benches did:
15 Incline Merkins
15 Dips
15 Derkins
15 Side Straddle Hops
Rinse and repeat x2 with the third set comprising reps of 10.

Mosey back to Startex
Bombs comprising:
50 BBS
100 Overhead Claps
150 Mountain Climbers
50 Bodybuilders
50 Squats
MARY:
Flutter Kicks IC 15
Nolan Ryans IC 10 each side
Red, Yellow, Green light (Slots)
Shoulder Taps (Granoloa)

COUNT-OFF & NAME-O-RAMA
Insert PAX Count & FNG Name 15 Pax: Choker, Granola, Slots, Commie, Carport, Sleep Number, Woodpecker, Bootheel, Wall Builder, Rosetta Stone (FNG) Mr. Wonderful, Beetus, Ramrod, Sir Vivor (FNG), Orange Julius (QIC.)

CIRCLE OF TRUST/BOM:
November 5th My Utmost For His Highest (Oswald Chambers)
…but rejoice to the extent that you partake of Christ’s sufferings… —1 Peter 4:13

If you are going to be used by God, He will take you through a number of experiences that are not meant for you personally at all. They are designed to make you useful in His hands, and to enable you to understand what takes place in the lives of others. Because of this process, you will never be surprised by what comes your way. You say, “Oh, I can’t deal with that person.” Why can’t you? God gave you sufficient opportunities to learn from
Him about that problem; but you turned away, not heeding the lesson, because it seemed foolish to spend your time that way.
The sufferings of Christ were not those of ordinary people. He suffered “according to the will of God” (1 Peter 4:19), having a different point of view of suffering from ours. It is only through our relationship with Jesus Christ that we can understand what God is after in His dealings with us. When it comes to suffering, it is part of our Christian culture to want to know God’s purpose beforehand. In the history of the Christian church, the tendency has been to avoid being identified with the sufferings of Jesus Christ. People have sought to carry out God’s orders through a shortcut of their own. God’s way is always the way of suffering— the way of the “long road home.”
Are we partakers of Christ’s sufferings? Are we prepared for God to stamp out our personal ambitions? Are we prepared for God to destroy our individual decisions by supernaturally transforming them? It will mean not knowing why God is taking us that way, because knowing would make us spiritually proud. We never realize at the time what God is putting us through— we go through it more or less without understanding. Then suddenly we come to a place of enlightenment, and realize— “God has strengthened me and I didn’t even know it!”
MOLESKIN:
Prayers for safe travels for Bootheel to Honduras.
Prayers for Carport and his family as they deal with disappointment and difficulty with a foster parent situation.
Prayers for healing for Ramrod who has a pinched nerve against several bone spurs in his cervical vertebra. The fact that he even posts is inspiring!
ANNOUNCEMENTS:
Don’t Miss Slots AO Olympics Saturday 11/10/2018 at the Mothership!

AFPT 2: Electric Morgaloo

THE SCENE:
We did this on Friday.  I’m writing this on Monday.  It was I don’t remember degrees.

F3 WELCOME & DISCLAIMER
I feel confident that we did this.  No phalanges were lost to paving stones or poor decisions.

WARM-O-RAMA:
SSH x20 IC
Daisy Pickers x20 IC
Windmills x20 IC
Little Arm Circles x10 IC (each direction)

THA-THANG:
It has been 6 months since our last Army Physical Fitness Test, so time to do it again to gauge our 1stF Acceleration.

Event 1:  Push-Ups, AMRAP 2 minutes.  (See Soybean’s backblast from April’s initial APFT for the detailed explanation/instructions that were read to the PAX for all 3 events.)

Event 2:  Sit-Ups, AMRAP 2 minutes.

Event 3:  2-Mile Run.

MARY:
This was a great opportunity for me to finally break out that awesome new F3 Workout Deck, so of course I forgot and left it at home.  It wouldn’t have been used anyway; the early finishers did what HIMs do and went back to run the last part again with the Six.

COUNT-OFF & NAME-O-RAMA
6 PAX:  Choker (QIC), Granola, Orange Julius, Sleep Number, Wall Builder, Woodpecker

CIRCLE OF TRUST/BOM:
To be honest, I was not terribly excited to Q the APFT this time around for a couple of reasons.  First, because it requires you to clipboard-Q, which is very un-F3.  Second, because it is not much of a workout for the PAX.  Running is good, but 2 minutes of pushups and situps is not terribly taxing when you are used to a regular F3 workout.

However, I was excited to see the results.  Six months of regular F3 workouts had to have a positive impact on everyone’s fitness.  Improvement doesn’t happen overnight.  It happens in small, incremental steps over a period of time. That is why taking the DRP is so important.  I really appreciate the guys who post regularly.  If it wasn’t for them, I wouldn’t be doing it either.  By taking that DRP, you’re not just Accelerating yourself – you’re motivating your brothers to Accelerate with you.

Keep doing it.

MOLESKIN:
5 of today’s PAX also took the initial APFT in April; their scores went up by an average of 22 points.

T-Claps to Woodpecker, who improved by an impressive 52 points!

ANNOUNCEMENTS:
F3 AOlympics this Saturday at the Mothership!

Top 2 Bottom Smokefest

THE SCENE:

It was a sweltering 65 degs on this late Octo-bear** morning. Also one of the few remaining glooms before DST robs us of the what YHC considers the “True Gloom”.

This mornings ridiculous goings on started at precisely 0530 which is precisely when YHC arrived at the Morg. All according to plan.

F3 WELCOME & DISCLAIMER

F3 mission was stated in case of any newbs. There weren’t any but still…


WARM-O-RAMA:

SHH x25IC

Windmills x16IC for some reason

A few sets of Quick feet/high knees

ISW x10IC

THA-THANG:
As sudden as YHC appeared the PAX were moseying over to the pavilion for some upper body shinaniganery. Group up 4 PAX to a picanic table. 🐻 🥪 

  • Derkins x20IC
  • Dips x15IC
  • Team Table Rows x20IC
  • Team Table Shrugs x20IC
  • Carolina Drydock x20IC

YHC thoroughly enjoyed the painful groaning that came from the PAX when they thought we were on the last rep then didn’t hear SB’s signature reverse count for the last rep. Suck it up! 😈

Took a little yog along Bartlett Ave over to the NE parking lot for some Corror. (that’s a mix of the words core and horror. It expresses how much the workout sucked and doubles as the one trace of a Halloween theme you’re gonna get here)

  • WWI situps x25IC
  • Hollywood Crunches x15IC shift rudder and repeat (👈 maritime jargon)
  • Reverse crunches x10IC
  • Heel Touches x20IC
  • Crunchy Frogs x10IC

Lined up single file for a “hardworking Native American” run along the back road back to start-ex. Some of the pax grabbed some extra badassery by running backward. Granola and Mr. Wonderful tried to race and almost RUINED EVERYTHING! Stick to the plan, boys!! Sorry for yelling.

Back at start-ex. Lower body stuffs.

  • Prison squats x20IC
  • High knee squat jumps x20 OYO
  • Short shoe tying break
  • Smurfjacks x20IC
  • Single leg Baby Makers x15IC  Shift rudder and repeat 

    To finish things off, PAX lined up in the parking lot and made a Gruesome advance across the lot to victory using the following MOTs. It sucked

    • Groiners three parking spaces
    • Crabwalk three spaces
    • Duckwalk three spaces 
    • Bearcrawl three spaces
    • Back to starting line using reverse form of the above modes of travel for a total of 24 spaces

MARY:
Tiger Lily led us in a little Hurricane Hoe-down. Thx, bruh.

COUNT-OFF & NAME-O-RAMA
Granola, Mr. Wonderful, Sleep Number, Soulja Boy, Choker, Orange Julius,  Tiger Lily, Wall Builder
CIRCLE OF TRUST/BOM:
Today is Mrs. SB’s b-day and approaching our 16 year anniversary so I shared Ephesians 5 and some stuff about us.
Also shared some stuff about Reformation Day.
MOLESKIN:
Happy Reformation Day!

**My M gets all mad at me cause i keep referring to her birth month as the “eight legged bear”.

Granola continues to post shirtless.

ANNOUNCEMENTS:

Tour de Morg

THE SCENE: Chilly 46*, and clear enough for Granola to claim he saw a shooting star during warm-o-rama. Deep inside, he was wishing for 40 minutes of burpees. Deeper inside, he was wishing for a shirt. Even deeper down, he was really just wishing, as we all were, that Phat Pat would come back.

F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:
SSH x25, Daisy Pickers x10, Windmill x10, Imperial Walkers x15, Hillbilly x15, MOSEY!

THA-THANG:
Stop at the first small parking lot. Ten (10) burpees IN CADENCE. Crab walk across lot. MOSEY!

Circle around to veteran’s memorial. 20 box jumps on the granite benches led many PAX, including YHC, to wonder if we were jumping on graves. My bench just had the names of city government officials, so I think we were OK. Next, 10 prisoner squats IC, again making YHC question his mental stability calling this exercise at a veteran’s memorial smh smh. VERY SHORT MOSEY!

The parking lot behind the memorial has curves for days. We lined up on one curvy curb and did 11’s. Starting with 10 4-count LBCs, lunge walk to opposite curb and do 1 hand-release merkin. Lunge walk back, 9 4-count LBCs, then lunge walk across for 2 hand-release merkins. Etc until you do 1 LBC and 10 merkins. The PAX then did a Wheel of Merkin on the curb (10 incline merkins, 10 offset merkins, 10 decline merkins, 10 offset merkins). MOSEY!

We jumped back on the Bartlett Blvd sidewalk, stopped briefly at the park entrance to wait on the six, then continued the mosey to the tennis courts. 

Shuttle runs using the court lines: starting at the first court, sprint to second court and back, sprint to third court and back, then sprint to far side of fourth court and back. Rinse and repeat. 

MARY:
Flutter kicks x35, Big boy sit-ups x6 AND THAT’S TIME

COUNT-OFF & NAME-O-RAMA:
6 PAX, zero FNGs

CIRCLE OF TRUST/BOM:
As men, sometimes the weight of our responsibilities (husband, father, employee, manager, homeowner, etc, etc, etc, etc) can cause discouragement. I was encouraged recently by a Tim Keller sermon I listened to on work and rest. In it, he talked about how God rested after he created the world, but that the rest wasn’t from exhaustion. It was a rest of satisfaction. He was pleased with what he had made. Keller then pointed out that, in Christ, that’s how God sees us. He’s pleased and satisfied with us not because of what we do, but because of what Christ has done. I don’t have to do everything perfectly to be accepted.

You can listen to the message here: https://www.youtube.com/watch?v=ux0_5zctrsI or look it up on his podcast. 

MOLESKIN:
I enjoyed running around with the Morg People this morning. I really wish I could’ve stayed for a donut, but A) I had an early meeting and B) I can’t even eat donuts on this dumb Whole 30 thing! Commie kept calling me sir. Granola kept his topless streak alive. 

Put a little “C” in it!

fo shizzle it drizzle

F3 WELCOME & DISCLAIMER

Running on pretty limited sleep, but woke up with 20 minutes to get there.  When I was getting ready to leave I heard a distress call from my 6 yr old.  She had just awoken from a nightmare.  The horror involved her sister getting scratched by a strange cat that she tried to pet.  I got her back in bed and calmed down, but was sad to have abandoned such a great opportunity to discuss more on how horrible cats are.  I tried later, but she was quick to point out that she’d been asking for a kitten, not a cat.  I made it to the Morg at exactly 5:30, according to my old Timex, which thankfully is around a minute and half slow.  Then gave a lousy disclaimer and began SSH’s while I resumed waking up and trying to remember what we were going to do.

I was very happy to see Mr. Wonderful.  I wasn’t in the mood for 100 burpees, nor will I ever be.

WARM-O-RAMA:
SSH x 30

Windmills x 20

Chinook x 15

THA-THANG:
Mosy around parking lot to road over there.

20 Merkins

Bear Crawl up the hill to the playground.

3 x 5 pull ups on the playground

Crawl Bear back down.

LBC until all in.

R&R

Mosy around over to the concession stand.  It was closed again.

Do this on bleachers:

20 dips

20 step-ups each leg (too wet for box jumps)

20 derkins

        wall sit until all in

R&R x 2

MARY:

1 minute of flutter kicks.

30 assorted LBC

COUNT-OFF & NAME-O-RAMA
Woodpecker, Choker, Wall Builder, Orange Julius, Sleep Number, Carport, Mr Wonderful

CIRCLE OF TRUST/BOM:

During one of the Mosy’s, I realized needed to come up with something to share in the COT.  I reached back into my brain and found a memory of me watching an episode of “Empty Nest*” with my mom when I was a kid.  In the episode Charlie, the neighbor, decided to get a personalized license plate.  He wanted something that would portray him of the ladies man that he is, so he decided to go with the word “lover.”  Since he an extra character to use, he wanted to make it more personal, so he added a “C” to make it “C” Lover.  His friends explained to him that it actually said “clover,” but I think he failed to see it.
*Empty Nest was sitcom in the late 80’s/early 90’s about a man who’s two adult daughters both came back to live with him.  I think it aired either before or after Golden Girls.

The PAX waited for the application of this illustration, but I had none.  Thankfully Sleep Number stepped up to explain the lesson.

“Always put a little C in it!”- Sleep Number

If anyone who hasn’t Q’d is hesitant because of having to lead a COT, don’t be.  Just know you can do better than I did today.  Any Jack Handy quote might be more inspiring.

ANNOUNCEMENTS:
Morg shirt order deadline today.

Ruck this weekend with sleep number.

Carport 54, Where Are You?


THE SCENE:

50 degrees, clear, and beautiful.  I had arrived at 0445 for some early Ruckership with Bam, Commie, Granola, and (most importantly) Cujo.  We did the usual 2 laps around the Morg while solving the world’s problems and being dudes.  We arrived back at the Shovel Flag at 0520, just enough time to snap a ruck pic and for Granola to apply a salve to soothe his moonburn.  We were all excited about Carport’s Q, and went to our cars to retrieve the CMUs that he had announced were necessary the previous night on Slack.  By 0529, it occurred to us that Carport was not in the circle.  I quickly double-checked the schedule, thinking maybe I was mistaken and that Rabbit was actually on Q this morning.  Granola and I spent the next 45 seconds devising a plan for what to do with these CMUs.

F3 WELCOME & DISCLAIMER:
Welcome to F3, my name is Not Carport.  I am not a professional, etc etc…

WARM-O-RAMA:
SSH x20 IC
Daisy Pickers x15 IC
Windmills x15 IC
Imperial Walkers x15 IC
Little Arm Circles x10 IC (each direction)

Each of these warmup exercises were followed by a brief scan of the park entrance to check for a speeding Carport.  Each brief scan was followed by a few seconds of sadness and despair.

THA-THANG:
The typical thing for an AOQ to do when he has been Rabbited is a BOMBS workout.  But Granola pointed out that if we went and did BOMBS, passers-by would be confused by the CMU Stonehenge that would be left at STARTEX.  Plus, Granola is not happy unless things are harder than they have to be.  So, we did CMU BOMBS.  PAX paired up and completed the following exercises as a team, one performing the exercise while the other ran to the other side of the parking lot and back, then flapjack.

B:  8-count Bodybuilders with CMU x50
O: Overhead Press with CMU x100
M: Merkins, inclined on CMU x150
B: Bent-over Upright Row with CMU x200
S: Squats with CMU x250

It wasn’t quite time for Mary yet, so Granola brought a little extra CMU torture.

CMU Kettlebell Swings x30 IC
CMU Curls x25 IC
CMU Deadlifts x10 IC

MARY:
ABCs IC (because we are Morglians, not barbarians)
Aw Yeahs x10 IC (each side)
Flutter Kicks x15 IC
Freddie Mercurys x15 IC

COUNT-OFF & NAME-O-RAMA
9 PAX:  Chauffeur, Choker (Co-Q), Commie, Gilligan, Granola (Co-Q), Orange Julius, Ramrod, Red Roofer, Tree Hugger

CIRCLE OF TRUST/BOM:
Always have a backup plan in place.

MOLESKIN:
Carport was very penitent; after the workout I saw text messages, Slack DMs, and some nonsense in the Morg channel about him doing this on purpose to make us mentally stronger.  All I know is if it happens again I’m changing his name to Bugs Bunny.

Any of you millennials who don’t get the title reference, ask O Positive or Zima.

ANNOUNCEMENTS:
QSource lunch on Friday, 1130 @ Whole Foods in East Memphis.  Topic: Disruption

BLIMPS at The Morg

THE SCENE:  46 Degrees – Chilly
F3 WELCOME & DISCLAIMER  

Done

WARM-O-RAMA:
SSH IC x 30

Daisy Pickers IC x 30

LAC IC x 15 (F&B)

Mosey around parking lot

THA-THANG:

BLIMPS

  • Burpees – Lunges (2 is 1) Imperical Walkers Merkins Plank Jacks Squats
    • 25 of each IC, while 1 PAX farmer carried 2 45 lbs weights 40ish yards and back. Yeah famer carrying 90 lbs. 
    • Rinse and repeat 2 more times.
  • Duck Walk from one light pole island to the other ( roughly half the large parking lot)
  • Bear crawl back to StartEx.

MARY:
There’s always time for sweet MARY

  • Jane Fonda’s IC x 15
  • Bicycle Crunches IC x 20
  • Flutter Kickes IC x 20
  • LBCs IC x 50

COUNT-OFF & NAME-O-RAMA
4- PAX Bootheel, Woodpecker, Sleep Number, Orange Julius
CIRCLE OF TRUST/BOM:
Be the positive role model that you be for your family and community.
MOLESKIN:
If there is someone who hasn’t been to a workout in a while, DM them on Slack, send a text, do something to contact them. Once you get in the routine of fartsacking it’s hard to start back again.
ANNOUNCEMENTS:
AO shirt are for sale on Mudgear, look on Slack for updates